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by Ben Bergeron

“Bubbles”

Home Gym WOD

1.2K 46
  • AMRAP in 12 minutes
  • 8 Bar Facing Burpees
  • 25 Double-Unders

On a 12-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. 

Score is the total number of rounds and repetitions completed before the 12-minute clock stops.

Tips and Strategy

Keep moving for the whole 12 minutes of work by establishing a pace on the Burpees that allows for as few sets as possible on the rope. If Double-Unders are a tough movement, slow down the Burpees.

For big picture pacing help, imagine doing burpees for 7 minutes straight. That is about the speed to target from the very beginning.

For efficiency, set the rope neatly on the ground after each set. And whenever you finish a movement, move immediately to the next station. Minimize transition time and keep moving.

Scaling Options

AMRAP in 12 minutes
10 Burpees
25 Double-Unders


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namesake photo

Background: “Bubbles” is a benchmark WOD created by a popular functional training program by coach Ben Bergeron @benbergeron (we can’t use the program’s name) that features a 12-minute AMRAP.

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